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Sizzling Summertime Fruits

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Scorching summertime heat doesn’t have to leave your kids feeling beat from thirst. Though most parents naturally point kids to fluids to keep hydrated, think beyond. In fact, think tropically—to the exotic world of fruits. Have your kids stock up on these nutritious and hydrating fruits all summer long.

Wondrous Watermelon

Health benefits: The ultimate summertime refreshing treat, watermelon contains 92 percent water, making it the most hydrating fruit. Besides being a great source of hydration, watermelon contains vitamin A, beneficial for your kids’ skin health, because it helps create and repair skin cells. 

Serve as: Simply slice watermelon wedges for an afternoon snack, dice to top fresh garden salads or cut up chunks to add to frozen smoothies. 

Interesting fact: Did you know Americans eat an average of 17 pounds of watermelon each year?

Fun summertime tip: Have a good old-fashioned seed spitting contest. Do proceed with caution with young children, as the seeds could be a potential choking hazard.

Magical Mangoes

Health benefits: Mangoes are loaded with vitamin C, a key nutrient that helps wounds heal, such as your child’s cuts and scrapes. Furthermore, vitamin C promotes healthy gums and keeps your kid’s immune system strong.

Serve as: For a quick snack, munch on dried mango chunks. For a naturally sweet and exotic afternoon treat, take the advice of Steve, Overland Park father of two: Serve mango slices with a pinch of sea salt and a squirt of lime. Lastly, add to black beans for a side dish and serve with tortilla chips.

Interesting fact: Did you know that just half a cup of sliced mangoes provides more than two-thirds of the vitamin C children under 13 need per day?

Powerful Pineapple

Health benefits: Pineapple is packed with manganese, a nutrient that makes collagen, a tough fibrous protein that helps build connective tissues like bones, skin and cartilage. All these are important elements for those growing bodies! This tropical fruit also contains bromelain, a dietary enzyme that eases swelling and inflammation, two side effects of all your kiddo’s busy summertime activities.

Serve as: For a tropical punch, simply drink a cup of juice, top to yogurt mixed with granola for a wholesome snack or add to milkshakes.

Interesting fact: Did you know that contrary to popular belief, a leaf that comes off easily doesn’t guarantee that the fruit is ripe or ready to eat. 

Watermelon Popsicle Recipe

Ingredients

Directions

Cut the watermelon, remove the rind and chop the fruit into pieces.

Blend pieces with sugar and lemon juice in a blender.

Strain the mix with a strainer to remove seeds, then pour the mixture into paper cups.

Insert the Popsicle sticks straight in when the pops are partially frozen.

Freeze and enjoy!

 

With these summertime fruit treats, your kids can keep thirst at bay. 

Amy Hundley is a registered dietitian nutritionist, licensed in both Kansas and Missouri, and a published freelance nutrition writer. She is currently practicing as a clinical RD and has been a resident of Olathe since early childhood.

 

Sources: Academy of Nutrition and Dietetics and Prevention

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